Date: 2023-11-27
AO: thepatriot
Q: bogey
PAX: Anchorman, Boardwalk, Booking, CableGuy, citrus, Coconuts, Defiance, Hobbyhorse, Jag, Lazlo, Legacy, Lucius, Major Payne, My Space, Popeye, Shake ‘N’ Bake, Smokey, Spud, Strange Brew, Vila, Wedding Singer FNGs: None
COUNT: 22
WARMUP:
SSH, MPs, IWs, HBs, MNCs, leaf pickers, WMH, down dog, cobra Kai
THE THANG:
Shoulder carry coupon to amphitheater
AMPHITHEATER – PAX DRAWS DISCOUNT COUPON FOR EXERCISE
10x step ups IC, 30x dips, 30x curls, Lap
10x step ups IC, 20x OHP, 20x curls, Lap
10x step ups IC, 25x derkins, 25x curls
Farmer carry coupon to dumpsters
DUMPSTERS – PAX DRAWS DISCOUNT COUPON FOR NEXT EXERCISE
30x Low Rows, 10x squats
40x IC Shoulder taps, 10x squats
50x IC flutter kicks with overhead coupon hold, 10x squats
Rifle carry coupon to bars for 15x Aussie Merkins
Continue rifle carry to field
THE FIELD – Line up on goal line
5x blockees/man makers
Backpedal 100yd to opposite goal line
5x burpees
Mosey return to goal line
BAT WINGS (keeping arms up until Recover)
20x IC LBACs forward
Tday food discussion
20x IC LBACs reverse
Tday dessert discussion
20x IC seal claps
Tday sides discussion
20x IC overhead claps
Tday protein and preparation discussion
RECOVER
MARY: 20x donkey kicks L & R, 20x dirty dogs L & R
ANNOUNCEMENTS: County Rambler on Saturday with Miriam’s Kitchen donations
COT: YHC’s mom joined the VA Cranfords for Thanksgiving this year. She was welcomed with open arms, but as with any family gathering, the in-law dynamic can be hard (and it was) at times. This year, however, the dynamic was tempered in light of two notably empty seats at the dinner table. With YHC’s father’s passing in July, the strong and humble presence of the leader of the greater Cranford family was sorely missed. The other empty seat belonged to YHC’s 14-yr old daughter who last month entered another short-term treatment program. Her struggle with autism, and ongoing battle with depression and anxiety, overwhelmed her. This is a lifelong journey that will have many ups and downs. YHC spoke his heartfelt thanks to the men of F3 for their support of him during this journey. His life has been lifted up because of the men of F3. YHC called upon the PAX to think about ways that they have been helped in their lives, to reflect of the gifts and abilities that God has given them, and finally, to use those gifts and abilities to help others. Thank you, men!
F3 The Capital 